general warmup (15 minutes)

Americanas x 40 reps

inside mills x 20/20 reps

barbarian rear walking lunges x 50 feet

barbarian walking lunges x 50 feet

mace launch & catch x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

300’s set up and light practice

strength (3 rounds)

one round = 300’s x 2 minutes + rest x 1 minute

conditioning/accessory work (1 round)

shielded front pull overs x 21 reps

kneeling double club lateral presses x 12 reps